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  6. Squid as food vs. Smelt

Squid as food vs. Smelt — In-Depth Nutrition Comparison

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How are Squid as food and Smelt different?

  • Squid as food is higher in Vitamin B2, Iron, Copper, Selenium, Vitamin B12, Phosphorus, and Vitamin A RAE, however, Smelt is richer in Manganese.
  • Daily need coverage for Vitamin B2 from Squid as food is 122% higher.
  • Squid as food contains 12 times more Vitamin A RAE than Smelt. While Squid as food contains 203µg of Vitamin A RAE, Smelt contains only 17µg.
  • Smelt has less Sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, smelt, rainbow, cooked, dry heat are the varieties used in this article.

Infographic

Squid as food vs Smelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid as food
Squid as food
8
:
2
Smelt
Smelt
Contains more Calcium +133.8%
Contains more Iron +842.6%
Contains more Magnesium +57.9%
Contains more Phosphorus +96.6%
Contains more Potassium +71.2%
Contains more Zinc +63.2%
Contains more Copper +460.7%
Contains more Selenium +91.5%
Contains less Sodium -89.7%
Contains more Manganese +330.6%
Squid as food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Calcium +133.8%
Contains more Iron +842.6%
Contains more Magnesium +57.9%
Contains more Phosphorus +96.6%
Contains more Potassium +71.2%
Contains more Zinc +63.2%
Contains more Copper +460.7%
Contains more Selenium +91.5%
Contains less Sodium -89.7%
Contains more Manganese +330.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Squid as food
Squid as food
9
:
0
Smelt
Smelt
Contains more Vitamin A +1063.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +1084.2%
Contains more Vitamin B3 +24%
Contains more Vitamin B5 +21.6%
Contains more Vitamin B6 +58.8%
Contains more Folate +380%
Contains more Vitamin B12 +36%
Squid as food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Smelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0%
Contains more Vitamin A +1063.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +1084.2%
Contains more Vitamin B3 +24%
Contains more Vitamin B5 +21.6%
Contains more Vitamin B6 +58.8%
Contains more Folate +380%
Contains more Vitamin B12 +36%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid as food
Squid as food
3
:
2
Smelt
Smelt
Contains more Protein +43.7%
Contains more Carbs +∞%
Contains more Other +122.5%
Contains more Fats +121.4%
Contains more Water +19.1%
Squid as food
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more Protein +43.7%
Contains more Carbs +∞%
Contains more Other +122.5%
Contains more Fats +121.4%
Contains more Water +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid as food
Squid as food
1
:
2
Smelt
Smelt
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +407.4%
Contains more Polyunsaturated fat +323.5%
Squid as food
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -59.2%
Contains more Monounsaturated Fat +407.4%
Contains more Polyunsaturated fat +323.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Squid as food Smelt
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Squid as food Smelt Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 22.6g Squid as food
Fats 1.4g 3.1g Smelt
Carbs 1.64g 0g Squid as food
Calories 158kcal 124kcal Squid as food
Calcium 180mg 77mg Squid as food
Iron 10.84mg 1.15mg Squid as food
Magnesium 60mg 38mg Squid as food
Phosphorus 580mg 295mg Squid as food
Potassium 637mg 372mg Squid as food
Sodium 744mg 77mg Smelt
Zinc 3.46mg 2.12mg Squid as food
Copper 0.998mg 0.178mg Squid as food
Manganese 0.209mg 0.9mg Smelt
Selenium 89.6µg 46.8µg Squid as food
Vitamin A 675IU 58IU Squid as food
Vitamin A RAE 203µg 17µg Squid as food
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg 0.01mg Squid as food
Vitamin B2 1.729mg 0.146mg Squid as food
Vitamin B3 2.189mg 1.766mg Squid as food
Vitamin B5 0.9mg 0.74mg Squid as food
Vitamin B6 0.27mg 0.17mg Squid as food
Folate 24µg 5µg Squid as food
Vitamin B12 5.4µg 3.97µg Squid as food
Tryptophan 0.364mg 0.253mg Squid as food
Threonine 1.398mg 0.991mg Squid as food
Isoleucine 1.414mg 1.041mg Squid as food
Leucine 2.287mg 1.837mg Squid as food
Lysine 2.427mg 2.076mg Squid as food
Methionine 0.733mg 0.669mg Squid as food
Phenylalanine 1.164mg 0.882mg Squid as food
Valine 1.419mg 1.164mg Squid as food
Histidine 0.624mg 0.665mg Smelt
Cholesterol 224mg 90mg Smelt
Saturated Fat 0.236g 0.579g Squid as food
Omega-3 - DHA 0.132g 0.536g Smelt
Omega-3 - EPA 0.078g 0.353g Smelt
Omega-3 - DPA 0.012g 0.023g Smelt
Monounsaturated Fat 0.162g 0.822g Smelt
Polyunsaturated fat 0.268g 1.135g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Smelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
110%
Squid as food
55%
Smelt
Minerals Daily Need Coverage Score
185%
Squid as food
75%
Smelt

Comparison summary

Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 0.343g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 667mg)
Which food is lower in Cholesterol?
Smelt
Smelt is lower in Cholesterol (difference - 134mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.